Saturday, September 29, 2007
October 1, 2007 - Sprint and Stroke
This nights practice works on shorter distances and fast work or sprints towards the end. Below is the expert lane sets.
Warm Up
300 Choice
200 Kick
Drills
4x50 by coaches direction
More warm up
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez
First Main Set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
Second Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)
Warm Down
200 Choice
Warm Up
300 Choice
200 Kick
Drills
4x50 by coaches direction
More warm up
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez
First Main Set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
Second Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)
Warm Down
200 Choice
# posted by gladorca's blog @ 10:27 PM 
